Many of the things we do in our daily lives affect the way we sleep at night. 

It can be little things we do daily that cause our sleepless nights. Nothing sucks more than staying up all night trying to fall asleep quicker, but not finding a solution until it is too late. 

Sleeping effectively is one of the most important necessities among humans. Despite sleepless nights being common among most Americans, according to APTA, 72% of teenagers report having not enough sleep every night.  

Here are a couple solutions, habits to quit and tips to help you obtain those eight hours. 

Tip #1: Listen to Classical Music

There are studies that show sleeping should be obtained easier with classical music. Furthermore, classical music has a positive effect on the brain’s rhythm while you sleep. 

Using classical music as a diversion to abruptly fall asleep is not a bad idea at all. 

According to an article published by the National Center for Biotechnology Information, in 2018, around 31 percent of 214 people use classical music to help them sleep more effectively.

 Listening to classical music while dozing off can increase your chances of getting better sleep, lowering your blood pressure, and even reducing stress. 

Tip #2: Put Down Your Phone

Putting down our phones after a long day can be so complicated — trust me, we have all been there before. 

In today’s society we rely on our phones to remind us, inform us, and entertain us. It can be difficult to put aside a constant distraction while reminding ourselves to go to bed. 

One minor thing we can do for ourselves to keep this distraction away is to put our phones away at least 80 minutes before our destined sleep time. 

Doctors say that putting your phone away at least 80 mins before bedtime can improve your quality of sleep. According to the US National Library of Medicine, those who put their phones away earlier than others had their sleep positively impacted within a week. 

“This was consistent with the results of a previous study which found that adolescents who stopped using their phones 80 min earlier and turned their lights off 17 min earlier, slept 21 min longer after one week of phone usage restriction,” the Library of Medicine study said. 

Tip #3: Write Down Your Thoughts in a Journal or Diary

We all have that one thought that just doesn’t seem interesting to us until we go to bed. That one thing you had in mind all day and just did not get to.

This dysfunctional sleep habit comes from letting our minds wander before bed. One good thing about this wandering our minds do before bedtime is the creativity that comes with ideas that are left behind.

Which is why journaling or writing before bed is a good idea. 

Jotting down our thoughts before bed is good to relieve stress and obtain good sleep. Although it might not be a fan favorite, especially before bedtime, it can really help.

 So the next time you do have that one interesting thought before bed do not stay up thinking about it, journal it, jot it down. It helps more than you think it would.

Although many find it difficult to obtain sleep at night, slight adjustments to your nightly routine before bedtime may help you sleep better. 

So next time you can’t sleep, try some Beethoven, turn off that digital device, jott those good ideas down and save them for tomorrow. Your body will thank you.